Hello John, My office gym doesn't have a barbell. I have put in a request for new material but it has not been fulfilled. From my researching on the Internet, I know BB Squat is king, but in the meantime, can you help me with a temporary alternative? I have access to a single 70-pound dumbbell and a leg press. I don't care much for the leg press, but if I have to, [...]
This phase of movement refers to the bridge between the eccentric and concentric phases. The amortization phases uses the stretch shortening cycle (SSC) in production of power, as the length of amortization is a vital component in your ability to display your strength. If the amortization phase is slow, the energy stored during the eccentric phase dissipates, thereby reducing the effect and killing power...
When I first started training with weights, I was obsessed with the practice of moving a weight or object from point A to point B in as short a period of time as possible. The ability to move an object faster in the weight room translated to football field better than anything short of learning to anticipate the snap count - I defined this as power. Power as you know is found in [...]
In laymen’s terms, restricting blood flow to the trained muscle by applying compression to the distal muscle you can train with a lighter weight for high reps thus increasing hypertrophy...
I am a mother of a 12-year old football player. He's in 6th grade and currently in training for his first tackle team for the spring season. He has been playing flag for the past 4-5 years; he used to partake in CrossFit and had some one-on-one training in lifting and running technique from our previous CrossFit and Olympic Lifting Coach in California...
For the second installment of the Bulking Protocol, we are going to outline the "how much?" portion of the method. If you are reading this, there is a good chance you are interested in putting on size or at the very least understand how it can be done with good results. Many ask, how do I increase the number on the scale without a massive increase in my waistline?...
Thanks for emailing me. I was not being sarcastic about contacting me about how to put on size and muscle and more specifically my bulking protocol. The Power Athlete Bulking Protocol is easy to follow and has always resulted in a bigger, stronger, more muscular athletes. Where we have succeeded, and others failed, is consistency...
You can take the best minds in the world when it comes to program design, the best equipment and the location and the still not the see the results of a single coach in a home garage gym with a barbell. Every program whether it be BFS, CrossFit Football’s Power Athlete, Westside, Wendler’s 5-3-1 or Starting Strength is only as good as the implementation by the coach or athlete and how well as the athlete’s dedication to the program...
John Welbourn is the big man behind CrossFit Football. A nine-year veteran of the NFL, he brings a multi-disciplinary approach to elite strength and conditioning. If you’re unfamiliar with the phenomenon that is CrossFit, you’ll learn all about it in this in-depth interview. Sports Coach Radio is hosted by Glenn Whitney, a sports and leadership psychologist...
He forwarded me you email, as this is my wheelhouse. I have been involved in laboratory testing of athletes and non-athletes since 1989 and have a data base of over 30,000 subjects. I make the following suggestions and share with you that you can get these tests ordered by any physician and performed at a variety of labs. However in almost every case I have reviewed, people mess things up. Either the physician orders the wrong tests or skips tests that are important and/or the client/patient does something to mess up the results. So first let’s standardize things...